Part two of Wrapping Up Summer

Fitness is a Tool

Most New Englanders, even the ones who love the hot summer weather, get a little giddy at the first signs of fall. I’m talking about the true signs of fall like the first cool morning, or needing a sweater to watch the sunset… I’m not talking about Halloween decorations or Pumpkin Spice.

The days are busier and shorter, and before we know it we’ll be talking about the holidays. In the midst of this transition, we must find ways to stick to a fitness routine so that we feel strong, happy, and capable of taking on what the rest of this year brings us.

Fitness is a tool for keeping your finger on the pulse and accomplishing what’s important to you and your family. It’s not indulgent, it’s not a sacrifice, it’s not an extra. Fitness is vital for mental health too.

Embracing cool temps

If you incorporated more walking or running to your summer routine, there’s no reason to stop just because it’s cool outside. As temperatures drop, adapt your workouts accordingly. Dressing in layers, warming up properly, and staying hydrated are key considerations.

• Wear moisture-wicking and insulating layers
• Start with a dynamic warm-up to increase blood flow
• Stay hydrated, even if you don’t feel as thirsty

Embracing the change in weather can make outdoor workouts comfortable and enjoyable. Spending time outdoors is also essential for good physical and mental health. Considering trying something new that keeps you outdoors year around – like rowing! Whaling City Rowing and Buzzards Bay Rowing Club are out all year in the harbor. It is quite magical to be out there in the stillness of a crisp fall or chilly winter morning (or evening). If you dress appropriately, you will NOT be cold 😉 The NB Track Club is also out all year and always welcomes new runners!

Focusing on Nutrition

With the change of season, your nutritional needs may also shift. Focus on seasonal produce and maintain a balanced diet to support your goals.

Seasonal Foods to Include

• Root vegetables like sweet potatoes and carrots
• Leafy greens such as kale and spinach
• Seasonal fruits like apples and pears

Make sure to add high quality protein too! I like making hearty soups and use a high quality bone broth to add more nutrition and protein. My favorite soup is so simple:

• 2 boxes of bone broth
• 2 sweet potatoes, cubed
• 1 Tbs All-Purpose Seasoning
• 1/4 tsp cayenne pepper
• Lots of chopped kale
• Bring the broth to a boil and lower the temp to simmer. Add the sweet potatoes and seasonings. Simmer until the potato is cooked through. Add the kale, stirring it in thoroughly and turn off the heat.
• This soup is perfect for any meal! I will often have it as my breakfast after a workout.

Maintaining a nutritious diet will provide the energy needed for your workouts and overall health.

Long-Term Strategies for Year-Round Fitness

Building a Sustainable Routine

Creating a sustainable fitness routine is essential for long-term success. Balance intensity with recovery, incorporate a variety of activities, and listen to your body’s needs.

Elements of a Sustainable Routine

• Balanced mix of cardio, strength, and flexibility training
• Regular rest and recovery days
• Mindfulness practices like focused breathing or walking.

A sustainable approach ensures you stay active and healthy throughout the year.

Joining a team is a super way to stay accountable and social (also very important for mental health). You can try a soccer league, tennis (or pickleball), rock climbing, rowing, etc.

Staying Accountable and Tracking Progress

Booking your workout sessions ahead of time is key! A recurring schedule is the best way to build a sustainable fitness routine. However, depending on your work schedule or kid’s schedules, you may not be able to do that. But you CAN schedule ahead so you have that time set aside for you. Remember, this is important and vital for you to thrive.

Consistently tracking your progress can keep you accountable and motivated while you’re organizing your new routine. Use fitness apps, journals, or trackers to monitor your activities and achievements.

Methods for Tracking Progress

• Fitness apps like MyFitnessPal or Strava. These can also help you build your fitness community for additional support!
• Workout journals or planners
• Wearable fitness trackers like WHOOP or Garmin. I really WHOOP because of all the details I get on my recovery as well as my fitness.

Regularly reviewing your progress can help you stay focused on your goals and make necessary adjustments. ADVICE: If your apps and wearables start to stress you out – walk away. You do not need these to see progress from your efforts. You will be able to feel the difference. The key is to stay consistent!

Wrapping up your summer fitness routine and transitioning into fall is an opportunity to reassess, set new goals, and stay motivated. By celebrating your achievements, setting fresh new goals, diversifying your workouts, and embracing the seasonal change, you can maintain your fitness momentum year-round. Remember, the key to long-term success is creating a sustainable routine that balances intensity with recovery, supports your nutritional needs, and keeps you engaged and accountable. Embrace the change, stay active, and continue your fitness journey with enthusiasm and determination.

xo